#100-Practical Tips for Phytonutrients (and fiber) w/Dr. Jed Fahey

Episode 100 July 08, 2023 00:57:50
#100-Practical Tips for Phytonutrients (and fiber) w/Dr. Jed Fahey
wise athletes podcast
#100-Practical Tips for Phytonutrients (and fiber) w/Dr. Jed Fahey

Jul 08 2023 | 00:57:50

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Show Notes

I just had to get Dr. Jed Fahey to come back to give us some practical tips on getting the benefits of phytonutrients (and fiber) into our diet. Too many of us, myself included, do not get enough variety of plants or enough fiber to maintain a diverse, resilient gut microbiome. The negative result on our health can be enormous.  We not only don’t feel well, we have achy joints and foggy brains that suffer from a ever worsening, chronic and systemic inflammation in our bodies. 

Thankfully, Jed agreed to come back to talk about some diet guidelines (things to do and not do) that we can follow to get pointed in the right direction and to keep making progress over time for better and better results. 

Phytonutrients are the good stuff in plants that isn’t counted as carb, fat or protein, or as fiber or vitamin or mineral. 

Episode 94: Phytonutrients are the 1% that make all the difference w/Dr Jed Fahey.

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Dr Jed Fahey Bio

Dr. Fahey is a nutritional biochemist with extensive background in plant and human nutrition and phytochemistry.

Links to checkout:

Discussion Outline (not in order)

  1. What do you get in different colors of fruits and vegetables...why "eat the rainbow"?
  2. Some generally understood “good” things to add or increase or emphasize, such as “eat the rainbow”
  3. Some generally understood “bad” things to avoid and why, such as UPF and antibiotics
  4. Talk a bit about how the preparation of foods impacts the benefits we can get from our foods
  5. Touch on other possible ways to get phytonutrients:  mixed greens powder, supplements, juicing vs. blending, prebiotics (food for biome), other?
  6. [We didn't get to this topic due to time constraints] Talk a little bit about athletic performance improvements from phytonutrients, such as NO from nitrites in food.  Stimulants, blood flow boosters, not to mention anti-inflammatory and antioxidant effects

Below are my rough notes from Dr Fahey's discussion about “sources and benefits of phytonutrients”

Today is for the person who wants to build a more resilient health status, to get the most benefit from the diet lever of health and longevity and of athletic performance.  A healthy athlete is a strong athlete.

Some things that are not optimal and perhaps subtract from a healthy lifestyle

Some basic rules target sufficient volume & diversity of phytonutrients (and other plant matter):

What do you get in each color?  What are very good plants to eat to get each color

Other possible ways to get phytonutrients

What about athletic performance?   What phytonutrients are known to help? 

Wrap up

  1. fiber is the primary driver of gut health but fiber comes with phytonutrients if you eat plants vs fiber supplements or UPF with little fiber. The goal is a diverse microbiome that you get by eating a wide variety of plants. 
  2. fiber feeds the bugs. Phytonutrients also feed the bugs but they also provide may other benefits to the body. 
  3. organic produce provides more phytonutrients and avoids the pesticides that can injure the gut. 
  4. UPF injure the gut with chemicals and by taking up a share of the plate with foods missing food for the bugs. Eat real food
  5. how to do this if you are not a fan of plants?  You have to find your way in. Find a way to find pleasure in eating healthy foods. Healthy foods taste great, especially after you stop eating artificially hyper palatable UPS.
  6. Don’t let your need for comfort foods block you from finding health and pleasure in healthy foods.  Comfort food is not about hunger.
  7. Chew food completely
  8. Don’t eat while doing other stuff…focus on the food and the company you are with to enjoy the flavors and textures of the natural foods. This is how you learn to like eating plants.

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